You'll obviously need to replace the CC, --host and --prefix with your own. Then run:

make; make install

From all the binaries which are built, you're only going to need lrz (for receiving) and lsz (for sending).

If you want to receive a file (that is, get a file onto your target board), you first run the ./lrz binary from anywhere on the target's filesystem, and you'll get a message 'waiting to receive' (along with some ascii garble).

Then you press ctrl+a+zand thens , and then choose 'zmodem'.

After you select 'zmodem' and choose your file from the file browser, you'll see the file uploading to your target, with an ETA (time left).Sending works similarly, except you use the ./lsz binary and select "receive" from the minicom menu instead.